Wednesday, January 11, 2017

I have been training with weights, since I was 16 years of age and I am now 65, I have read studied and learnt from, whom I class as very knowledgeable people in the strength training field, such as Bill Starr, Bob Whelan, Brad Steiner, Stuart Mc Robert, John Christie, Brooks Kubik and Peary Rader.

I know what I am on about, without being a lard head who knows it all. I am prepared to learn, providing what I am learning is helpful and safe, in building my body and others.

Just recently I offered my services to my Local Football Club ( Australian Rules ), as their Strength Coach , I obtained advice from Bob Whelan and came up with the following program in which the players under my tutelage , and 2 of my assistants train twice a week.

I have experience in training Footballers and people in Strength training as I operated a Gym in my back yard from 1978 till 1991, no one questioned my training methods, they just done it and got results, just the basics in good form, mostly only training twice a week and sometimes three.

Australian Rules is a heavy contact sport, where no head gear or protective gear is worn; the player’s play 4 quarters of 25 minutes per quarter, with a 15 minute break at half time. The sport has a high incidence of knee injuries, resulting in knee reconstructions; I put this down to continuous running and high angled pressure put upon the body. My main aim is to strength train my players which will, Prevent injuries and improve their performance.

Australian Rules is all about pushing and pulling as most or if not all contact sports are. It makes sense to work the legs, back and shoulders, using compound exercises.

It is my feeling that strength training has had the greatest effect on the improvement of athletic performance, more than any other form of supplementary training.

Note: If time is short and the heat reaches between 90 F 100degrees F, I sometimes train the players using one hard set only.

This type of temperature is normal in my home town from January till April

When a player can lift the weight for the target reps in good form the weight is increased by 2 to 5lbs.

· All workouts are recorded, and improvement passed on to players.
· The ankles and feet are strengthened with Calf raises, as does standing on your feet
performing movements.
· Players are rotated off the training track in groups of 6 with two players at each station,
· The neck is kept strong, by using a slightly deflated soccer, putting pressure on the ball with your head and rolling it up and down the wall.
· The big thing these days , which you hear a lot about in Football circles is strengthening the Core Muscles , the Core Muscles are the abdominals, obliques, quadratus lumborium, lower back, and gluteus muscles, exercises which work and strengthen these muscles are Crunch sit up, Side bend, Squat, Trap Bar Dead lift, Chin up.
· Occasionally I have been using the Farmers walk and Sand bag carry.

Some people get off the track:

Just recently I was confronted by a player who wanted to do something different, or his own thing, it became too hard explaining to him that the basics work. He told me he likes to train 5 days a week splitting his program, training body parts so to speak.

There are some players who find it hard to accept the truth about strength training, as mentioned above, these people fall by the way side, and sometimes come back and train correctly using full body, basics exercises.

Strength training for football must not be confused with modern bodybuilding, as some players feel they need to read and follow body building magazine programs, this can be no further from the truth. This is my major hurdle convincing all, what the truth is about strength training.

Does modern bodybuilding make you sick? You should write for Natural Strength! I always need good articles about drug-free weight training. It only has to be at least a page and nothing fancy. Just write it strong and truthful with passion! Send your articles directly to me: bobwhelan@naturalstrength.com

NaturalStrength.Com has maintained a reputation as one of the most well informed, truthful and introspective sites on the 'net since 1999.

Have all new posts emailed to you! Sign-up for Natural Strength Training Tips

Never Miss and Update!

store

"....I greatly appreciate your sensible, sound, basic and productive approach to serious strength training. You are certainly establishing a much deserved leadership role in the fitness field, and I am pleased to be one of your supporters and associates." ~Wayne L. Westcott (1999)

Maximize Your Potential!

"It seems to me that one of the greatest services that can be rendered by those of us who love the healthy activity of bodybuilding — as it was in the 1920's, 30's, 40's, 50's, and throughout most of the 1960's — when the goal was genuine strength, vigorous good health, and physical efficiency and fitness, is to do what YOUR SITE is doing; so POWER TO YOU, BROTHER!"

-Bradley J. Steiner

Stitcher Radio

Olde-Time Physical Culture...Cutting Edge Exercise Science

NaturalStrength.com is an online think-tank, (combining the best of the old with the best of the new), dedicated to truthful drug-free strength training information. Good articles about weight training, strength research, the harmful effects of steroids, the mental aspects of training, and irongame/physical culture history are always wanted. Articles about nutrition are not especially wanted and will most likely be rejected unless you can prove that you are an R.D. (Registered Dietician). Women are strongly encouraged to participate. Email articles to the editor: bobwhelan@

naturalstrength.com

IRON NATION - AN IRON GAME CLASSIC!

10 YEARS (1994-2004) OF BOB'S HARDGAINER ARTICLES!

"R. Christian Anderson’s sandowmuseum.com, Gil Waldron and Roger Fillary’s sandowplus.co.uk, Tim Fogarty’s musclememory.com, and BOB WHELAN'S NATURALSTRENGTH.COM represent ... standout efforts worthy of salute and recognition. These are amazing websites loaded with classic photographs, biographies, film clips, entirely scanned vintage books going back to the (early) 1900s, ... These men should not only be applauded for their tremendous efforts, but supported in any way possible for these priceless endeavours. This is material that, just a few years ago, was simply not available to the vast majority of researchers. To be able to view photos of any old time athlete, download segments or entire books from the turn of the century, ... in just seconds are unbelievable gifts for those who appreciate what these men have done." -Randy Roach, Muscle, Smoke and Mirrors

"Bob just celebrated his 20th year as owner of Whelan Strength Training where he is a professional strength and conditioning coach. Hundreds of athletes and weekend warriors have passed through his gym over the years, including some top pro football and basketball players, and all are stronger and faster today because of Bob Whelan.

I have known Bob since the early 1990's when he started writing for my magazine The Iron Master. I always looked forward to Bob's articles which were loaded with timely information on strength training. He also contributed many articles to the top muscle magazines of the 1990's and 2000 era and in the process became very well known in the Iron Game community.

Bob is a unique, charismatic, passionate individual, with a great sense of humor, who has taken strength training many steps beyond the norm and made it ten times better."

This Site Is For Lifters

"If I have an original contribution to HARDGAINER,...I'll first turn to my article and check for spelling and punctuation errors. It may surprise some to know that after that has been done, I don't usually read what I have written, at least not at first. In HARDGAINER, I first read Bob Whelan's column. Bob and I often talk or email to discuss some aspect of training, and have many productive conversations. I respect his opinion and perspective on all areas of the weight game, and he's to be commended for his hard hitting and common-sense approach to things."

-Dr. Ken E. Leistner(Hardgainer #84)

Search This Blog

"Progression is the law of growth. Whoever accedes to that law will succeed." - George Jowett

Get Some Coaching from Max Bob!

"Bob Whelan is one of the most knowledgeable strength coaches in the world. The man is loaded with PRACTICAL and EFFECTIVE training advice. He's also totally committed to WAR on the dweeb bunnies."

Oldetime Strongman Books and Courses

Physical Culture Books has a growing ebay store

Bob Whelan at WST - 360 X 9

Photo of "Maximum" Bob Whelan in August of 06 at age 52! Bob is moving 220 pounds (110 in each hand) in the farmers walk around an entire 4 corner city block in downtown Washington, DC. (He only put them down twice!) Not bad for an old geezer!